[Article updated on 19/09/2023]
Pastries, pastries, ice creams, drinks, etc etc… Wherever there is sugar, you feel like you can’t live without it. And yet, we can get there!
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
Why do we have this feeling of not being able to do without sugar?
We must first understand that we are talking here about sugar in the form of powdered sugar., this very one that manufacturers or ourselves add almost everywhere, on certain fruits like strawberries, in yogurts, in coffee, in tea… and which is not essential for life but which is there to bring taste and therefore promote our taste pleasure.
It is not the same sugar that is found naturally in starchy foods or bread for example, the impact on your body is not identical.
It has been shown that with added sugar, we are in what we call the “reward circuit”: basically, when we eat it, it does the brain so much good that it asks for more. ..
Numerous studies have demonstrated that, in rodents, sugar is more addictive than cocaine (out of 100 rats tested, 94 greatly preferred the sweet taste to cocaine).
So, I’m not saying that you shouldn’t eat it at all, but if you feel that it’s becoming a sort of “addiction”, there are techniques to help you; because, let’s not forget, excess sugar can be bad for your health: overweight, obesity, diabetes and other cardiovascular diseases….
How do we do it?
“The law of all or nothing”: the only way to manage an addiction is to stop all consumption.
A drug addict cannot be satisfied with a single dose of heroin or a smoker with a single cigarette. We must therefore stop consuming all forms of sugar and artificial sweeteners, which cause an increase in cravings and lead to fat storage. Ideally, avoid processed foods for 3 weeks, i.e. those that you buy ready-made in stores and cook at home with fresh produce, you will see your sugar cravings decrease.
And then, my second advice is to “don’t drink your calories “.
In fact, avoid any form of liquid sugar, it should be avoided: sodas, sweetened tea or coffee, energy drinks, etc.
Discover 5 tips to put in place to stop (added) sugar:
Is it difficult to implement them?
It requires a minimum of effort but eventually you will see that the body will demand much less and you will be satisfied with yourself.
So, of course, aside from that, I strongly advise you to “ eat protein”: protein for breakfast, protein for lunch and protein for dinner. Not in large quantities but regularly to avoid the cravings that often push you to reach for sugar.
Start the day with a protein breakfast: for example, eat nuts, seeds, organic free-range eggs. And then fish, meat or grass-fed chicken for good quality protein at other meals.
And my other advice is to “eat vegetables without moderation”!
And don’t think that certain vegetables contain sugar (asparagus, green beans, onions, zucchini, tomatoes, fennel), in these vegetables they are constitutional sugars, those are not dangerous, it is the others.
Added sugars! These vegetables that I have just mentioned do not react in the same way in your body because they also contain fiber which allows you to digest better, and what’s more, these vegetables allow you to feel better.
In case of small hunger pangs, what do we do?
Indeed, I recommend a “first aid kit” for when you’re feeling peckish. The secret is to never find yourself in an emergency situation so as not to succumb to a desire to eat while passing a candy distributor or a fast food restaurant. So always keep a “first aid kit” with you containing a healthy snack to fill a little hunger pangs.
Here is what it may contain:
- coconut water without added sugar
- Almonds, walnuts, pumpkin seeds
- 1 hard-boiled egg
Finally, simply remember not to buy “temptation” foods like biscuits or chocolates because they hang around for a long time in your cupboards, they are within reach, it is inevitably more difficult to resist them!
If you need to have some for other family members or possible guests, store them high up in the cupboard to make them inaccessible.
It’s not just diet that plays a role in cravings for sweet foods.?
Indeed, no, there are other factors you can play on:
- Already, free yourself from stress !
The stress response causes a real “hormonal storm” in your body and releases the stress hormone (cortisol) which promotes the storage of fat in your belly. A little tip to combat this: take a deep abdominal breath for 5 seconds and exhale for 5 seconds, all for 5 minutes, 3 times a day at the time of each meal: this is called cardiac coherence.
Do it, you will be amazed!
- Finally, do not neglect your quota of sleep… Fatigue pushes us to consume comfort foods (fattier and sweeter) which are not necessarily good for our health, I repeat. Lack of sleep is associated with the secretion of two hormones responsible for appetite and satiety.
In other words, lack of sleep can lead to feelings of hunger.
To conclude, I would like to say that even if it is not so easy to “detox” from sugar, it is worth the effort. You will improve your health and your figure. try it for at least a few days and you will see…
TO SUM UP:
- Added sugar is not essential
- Always have a “first aid kit” for when you’re feeling peckish
- Stress and sleep can contribute to your sugar cravings